Comparing Nutrients in 14 ounces Cashew Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Energy	75.7% 2195kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	146% 190g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	198% 144g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.27% 0.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	50% 19g	38g per day for Men 19-50 years
Protein	129% 72.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Calcium	14.7% 147mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	331% 26.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	336% 2354mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cashew Nuts versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Almond paste:

• 14 ounces of Cashew Nuts have 5.2 times more Vitamin B1, 7.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 15 times more Vitamin E than Raw Cashew Nuts.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cashew Nuts vs Almond paste:

• 14 ounces of Cashew Nuts have 4.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 3.9 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 4.6 times more Calcium than Raw Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cashew Nuts have 1.2 times more Energy, 1.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 6 and 2 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and 1.5 times more Fiber than Raw Cashew Nuts.